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SQUAT EXERCISES

In many parts of the world, squatting is common while cooking, eating, birthing, and relieving
oneself. We used to squat all the time!

Squatting regularly and properly can:
Correct body alignment. When you first do a squat (if it’s been a while), not only will you feel
stiff and tight, you will also notice that certain joints just aren’t moving right.

Help improve range of motion and strengthen the largest muscles in your body, such as
your hips, glutes, abductors, and quadriceps. Other muscles engaged include your
hamstrings, calves, and all your core muscles as well as most other stabilizer muscles.

 Increase blood flow and joints will eventually move more easily.

Move organs and bodily systems, which gently massages and stimulates organs, lymph
nodes and glands.
Doing squats the wrong way can lead to permanent lower back and knee pain, but doing squats
with good form can reverse and heal such injuries

Sit squarely on the chair and just stand up. You could do this in the office! Just make sure your chair is secure and not on wheels!

From standing bend your knees taking the weight behind your heels, if unsure, maybe just curl the toes up once you are squatting as this will take the weight backwards. If you don’t take the weight behind, you could be putting extra strain on your knees. Push into your heels as you stand up squeezing your glutes at the same time.

This is called a semi plie squat – start with your feet together, turn the toes out, then the heels and then the toes – this will work the muscles slightly differently.

Plie squat, ensuring your knees go out over your little toes, pushing into your heels and squeezing your glutes at the same time as you stand.

Mix and match your squat routine – starting with 8 of each and repeating 3 times